It’s true – Spain’s Mediterranean diet really could save your life

Vegetables, fish, fruit and olive oil - the Med way is the best way for your health

A new study published by the New England Journal of Medicine has concluded what Spaniards have known for centuries: a diet rich in olive oil, nuts, fruit, vegetables, fish and – the best part – wine cuts the chances of those at risk of a heart attack or stroke from either suffering from one or dying from one by 30 per cent.

People who suffer from type 2 diabetes, high blood pressure and angina, or even those who smoke, could benefit immensely by eating a Mediterranean diet. The study showed that by cutting back on red meat, eating more oily fish and cooking or dressing meals in olive oil made study participants much healthier, and offered protection against heart problems.

“The results of our trial might explain, in part, the lower cardiovascular mortality in Mediterranean countries than in northern Europe or the United States,” said the authors of the study, which was led by Spanish researchers…

Ramón Estruch, Professor of Medicine at Barcelona University, headed up the study of 7,447 women aged 60 to 80 and men aged 55 to 88, which ran for six years between 2003 and 2009. All of those who enrolled on the study were free from cardiovascular complaints, but all displayed the symptoms of at least three risk factors – they either smoked, had high blood pressure, suffered from type 2 diabetes or high levels of cholesterol, or were overweight.

The participants were split into three groups – one group followed a typical Mediterranean diet, another followed a nut-based diet (eating at least one ounce of hazelnuts, almonds and walnuts a day), and the other was put on a low-fat diet.

The results were rather decisive. Some 4.8 years later when the results were taken, 228 of the 7,447 participants had suffered a stroke, heart attack or died from heart problems. For those following the Mediterranean diet there were 96 instances of strokes or heart problems. Impressive, but this was beaten by the nut dieters, where only 83 participants suffered problems. Of those on the low-fat diet, however, 103 experienced cardiovascular problems.

Overall, the results show that the two groups that followed the Mediterranean or nut diets averaged a 30 per cent drop in risk compared to average statistics. In fact, scientists overseeing the research were so taken by how impressive the results were that they all took up the Mediterranean diet themselves.

“This large long-term study shows that eating a Mediterranean diet is associated with heart health benefits, including reductions in heart attack, stroke and deaths from cardiovascular disease,” Dr Mike Knapton, Associate Medical Director of the British Heart Foundation, told the Guardian.

Such findings are hardly news, particularly to anybody who has ever spent any time in Spain, where it is less of a diet and more of a way of life. Spaniards enjoy long, healthy and happy lives that revolve around socialising with friends and family over lengthy lunches and late, languid evening tapas.

It’s not dieting. It’s not a fad. You most certainly get your fill, too. But it’s simply healthy, delicious food lovingly prepared from source. So if you are thinking about moving to Spain, then the health benefits of the lifestyle the country provides should not be underestimated.